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Frank Mcgrath Workout Routine

The document outlines Frank McGrath's workout routine which consists of 6 days targeting different muscle groups including chest, back, legs, delts, and arms. Each day focuses on 4-5 exercises for the targeted muscle group consisting of 3-4 sets of 12-6 reps, except for warm up sets. Day 1 works chest, Day 2 works back, Day 4 works legs, Day 5 works delts, and Day 6 works arms. Days 3 and 7 are listed as "Off" days.

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Ajit Singh Ajimal
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2K views2 pages

Frank Mcgrath Workout Routine

The document outlines Frank McGrath's workout routine which consists of 6 days targeting different muscle groups including chest, back, legs, delts, and arms. Each day focuses on 4-5 exercises for the targeted muscle group consisting of 3-4 sets of 12-6 reps, except for warm up sets. Day 1 works chest, Day 2 works back, Day 4 works legs, Day 5 works delts, and Day 6 works arms. Days 3 and 7 are listed as "Off" days.

Uploaded by

Ajit Singh Ajimal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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FRANK MCGRATH WORKOUT ROUTINE!

(This was posted by Animal a while back)


Day 1: Chest
Incline Barbell Press: 4 sets x 12-6 reps
Flat Dumbbell Press: 4 sets x 12-8 reps
Incline Dumbbell Flyes: 3 sets x 12-8 reps
Dumbbell Pullovers: 3 sets x 12-10 reps
Cable Crossovers: 4 sets x 15-12 reps
Day 2: Back
Wide Grips Chins: 4 sets x 10 reps
Barbell Rows: 4 sets x 12-6 reps
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps
Day 3: Of
Day 4: Legs
Leg Extensions: 4 sets x 20 reps (warm-up)
Leg Press: 4 sets x 20-12 reps
Hack Squats: 4 sets x 15-10 reps
Lunges: 3 sets x 15-12 reps
Stif-legged Deadlifts: 4 sets x 12-8 reps
Lying Leg Curls: 4 sets x 15-10 reps
Day 5: Delts
Barbell Military Press: 4 sets x 12-6 reps
Seated Side DB Lateral Raises: 4 sets x 12-8 reps
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
Hammer Strength Machine Press: 3 sets x 12-10 reps
DB Shrugs: 4 sets x 12-8 reps
Day 6: Arms
Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 4 sets x 12-8 reps
Preacher Machine Curls: 4 sets x 15-10 reps
Close Grip Bench Press: 4 sets x 15-8 reps

Skullcrushers: 4 sets x 12-8 reps


Pushdowns: 4 sets x 15-10 reps
Day 7: Of

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